The human body is constantly tearing down old bones and building new ones. Up until age 30, the cells work continuously, building bone faster than they break it down. But as the years roll on, the pace slows. 

By the time you hit 40, the breakdown crew starts to outpace the builders, leading to a gradual loss of bone minerals. This means your bones get less dense, more porous, and unfortunately, more brittle.

 

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A 2021 study in the Archives of Osteoporosis found that 20 per cent of the 230 million Indian women over age 50 have osteoporosis. Besides, osteoporosis affects between 8 per cent and 62 per cent of Indian women across different age groups. Men aren't immune either—osteoporosis prevalence in Indian men over 50 ranges from 8.5 per cent to 24.6 per cent.

 

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Bone Degradation in Women

Losing bone density is a natural part of ageing, just like getting wrinkles! As per a 2021 research by the International Journal of Research in Orthopaedics, nearly one out of three women in the postmenopausal age group have osteoporosis. This bone loss kicks into high gear for menopausal women, who might see a 20-30 per cent decline in bone mass over five years. The culprit? A drop in oestrogen, which is crucial for maintaining healthy bones, tendons, and muscles. Once a woman moves past menopause and her symptoms ease up (like hot flashes), the rate of bone loss usually stabilises.

Smoking adds another layer of risk. It hinders calcium absorption from the diet, leading to calcium being leached from the bones to meet the body’s needs. Plus, women who smoke generally have lower oestrogen levels, hit menopause earlier, and end up with weaker bones compared to non-smokers.

 

Related story: Osteoporosis: Prevention And Beyond

5 Things to Do For Healthy Bones

Ageing naturally comes with muscle loss, changes in skin tone, and a decline in bone density. But here’s the good news: just like we can take steps to keep our skin looking its best, we can also be proactive about maintaining our bone and muscle mass. Exercise, a healthy diet, and smart lifestyle choices can make a big difference in keeping our bones strong as we age.

Here are five things you can do to improve bone health:

1. Do Strength Training 

Weight-bearing or high-impact exercises are like sending your bones to the gym. These activities promote new bone formation and have been shown in studies with children to increase the amount of bone created during peak growth years. For older adults, these exercises are crucial in preventing bone loss. Strength-training exercises, on the other hand, are your muscles' best companions. They increase muscle mass and provide a protective cushion against bone loss for both younger and older women. So, whether you're young or just young at heart, hitting the weights can keep your bones strong and resilient.

 

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2. Consume Sufficient Calcium and Protein-rich Diet

Calcium is a game-changer nutrient when it comes to bone health, being the main mineral found in your bones. Since old bone cells are constantly being replaced by new ones, it's essential to consume calcium daily to maintain bone structure and strength. The recommended dietary intake for calcium is 1,000 mg per day for most people, while teens need 1,300 mg and older women require 1,200 mg. It's best to get your calcium from foods rather than supplements to ensure optimal absorption and benefits.

• Low-fat or fat-free milk or yoghurt (300 mg per cup)
• Greens, such as kale (100 mg in 1 cup cooked kale)
• Tofu that uses calcium for firmness (253 mg per half cup)
• Beans (81 mg in a half cup of white beans and 23 mg in a half cup of black beans)
• Calcium-fortified foods, like breakfast cereals and orange juice (up to 1,000 mg per serving)

Eating protein is crucial for healthy bones, as about 50 per cent of bone structure is made of protein. Low protein intake can decrease calcium absorption and negatively impact bone formation and breakdown rates. However, moderation is key—too much protein can leach calcium from your bones. Aim to limit your protein intake to about 100 grams daily and balance your diet with plenty of plant foods and adequate calcium to support strong bones. 

 

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3. Get Vitamin D & K for Better Calcium Absorption

Vitamins D and K are essential for building strong bones. Vitamin D helps your body absorb calcium, and low levels of vitamin D are linked to lower bone density and a higher risk of bone loss. You can boost your vitamin D levels through sun exposure and by eating foods like fatty fish, liver, and cheese. Some people may need to take up to 2,000 IU of vitamin D daily to maintain optimal levels.

Vitamin K2 plays a crucial role in bone health by modifying osteocalcin, a protein involved in bone formation, enabling it to bind to minerals in bones and preventing calcium loss. You can find K2 in liver, eggs, meat, fermented foods like cheese and sauerkraut, and a soybean product called natto.

 

Related story: Vitamin D Deficiency: What You Need to Know

 

4. Consider Taking Collagen Supplements For Bone Health

Collagen supplements might be a secret weapon for bone health. A 2023 study issued in the journal Nutrients shows that collagen, the main protein in bones, contains amino acids like glycine, proline, and lysine, which are essential for building bone, muscle, ligaments, and other tissues. Gelatin, a rich source of collagen, has been used for years to relieve joint pain, suggesting its potential benefits for overall bone health. Hydrolyzed collagen (peptides/amino acids) may contain biologically active peptides that are able to reach joint tissues and exert chondroprotective effects (delays progressive joint space narrowing characteristic of arthritis). So, adding collagen to your diet could be a great move to keep your bones strong and healthy.

 

Related story: Collagen Supplements: What You Should Know

 

5. Eat Foods High in Magnesium and Zinc

Calcium isn’t the only mineral your bones need. Magnesium and zinc play crucial roles too. Magnesium helps convert vitamin D into its active form, which promotes calcium absorption. Magnesium works closely with calcium, so maintaining the right balance of both minerals is crucial for their effectiveness. A good rule of thumb is a 2:1 calcium-to-magnesium ratio. For instance, if you take 1,000 mg of calcium, aim for 500 mg of magnesium. The recommended daily amount of magnesium is between 300 mg and 500 mg. While trace amounts of magnesium are found in many foods, you might consider supplementing with magnesium glycinate, citrate, or carbonate for better absorption.

Zinc supports the formation of bone-building cells and prevents excessive bone breakdown. For zinc, look to beef, shrimp, spinach, flaxseeds, oysters, and pumpkin seeds as excellent sources to help keep your bones strong and healthy.

 

Related Post: Vitamin D Deficiency: What You Need To Know

Adverse Effect of Unhealthy Bones

Changes in bone structure can lead to several significant issues:

• Osteoporosis: This is a major cause of hip fractures in aged individuals, resulting from bones that become too weak and brittle to support normal activities.
• Spinal Compression Fracture: These fractures mostly occur at the thoracolumbar junction (upper spine which is fixed with ribs), affecting many elderly individuals. In fact, 40 per cent of women over 80 years of age have experienced at least one compression fracture.
• Reduced Bone Density of the Vertebrae: When combined with the loss of fluid in the intervertebral discs, this can lead to a curved and shortened spine, poor posture, pain, reduced mobility, and a host of other musculoskeletal problems.

 

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Get A Bone Density Test

If you suspect changes in your body due to age or injury, a bone density scan can help determine if your bones are becoming fragile and more susceptible to breaks.
You can get a bone density test at any age, but it is highly recommended around age 65 to assess the risk of osteoporosis. This test uses low-dose CT scans to measure the concentration of calcium and minerals in your bones. Bone density tests are ideal for:

• Diagnosing osteoporosis
• Measuring bone density
• Determining the likelihood of fractures
• Monitoring the effectiveness of bone density treatments

Being proactive with a bone density scan can provide crucial insights into your bone health, helping you take steps to protect and strengthen your bones.

Maintaining strong and healthy bones is essential at every stage of life. From incorporating strength training and weight-bearing exercises to consuming a balanced diet rich in calcium, magnesium, zinc, and protein, you can actively support your bone health. Vitamins D and K, along with collagen supplements, play pivotal roles in bone formation and maintenance. Monitoring your bone health through regular bone density scans, especially as you age, can help detect and manage conditions like osteoporosis early on. Get your bone density test done today with URLife, and get exclusive member discounts. 

 

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